Advertisement
 
stbotanica, st.botanica
 
herbal remedies home remedies natural remedies india health lifestyle website FREE Membership  JOIN NOW!    Questions & Answers Board  
Forum Shopping Feng Shui Fitness Yoga Nutrition
Home Health A-Z Health Care Home Remedies Herbs Relationships Beauty & Style Pregnancy Baby Care Parenting Massage Ayurveda Diet
Fitness
 
Benefits Of Aerobic Exercises
Benefit Of Aerobic Dance
Tips on Effective Dieting
Breathing Exercises for Relaxation
Chair Aerobic Exercises
No more Flabby abs
Neck Strengthening Exercises
Eye Strengthening Exercises
Anti-Aging Muscle Toning Exercises
Leg-Toning Exercises
Easy Weight Loss Ideas
Butt Toning Exercises
Green Tea Benefits
Causes of Rapid Weight Gain
Nutritional Mealtime Habits
Teenager’s Fitness
Types Of Aerobic Exercises
Posture Correcting Exercise
Living a Healthy Senior Lifestyle
Benefits Of Water Aerobics

Ideal Body Weight Charts

 
Cycling
Benefits Of Cycling
Safety Cycling Tips
 
Pregnancy
Exercising During Pregnancy
Post Pregnancy Exercises
Pregnancy Abdominal Exercises
Pregnancy Back
Exercises
Pregnancy Massage Therapy
Pregnancy Water Exercises
Tips On Pregnancy Workout
 
Running
Long Distance Running Tips
Run To Loose Weight
Running Health Benefits
 
Swimming
Benefits Of Swimming
Freestyle Swimming Technique
Types Of Swimming Strokes
 
Walking
Benefits Of Walking Your Dog
Brisk Walking Benefits
Home Bare Foot Walking
Walking To Lose Weight
 
Exercises

Beginners Guide to Exercise

Exercise to Keep Fit
Shoulder Strenghtening Exercises
Strength Training Basics
Stretching Exercises for Back
Thigh Slimming Exercises
Types of Cardio Exercises
Tips for Long Distance Running      Bookmark and Share
 
 

Long distance running though a great workout can lead to some serious injuries and illnesses like heart stress and other cardiac problems. It is important, therefore, to follow some long distance running tips to avoid such injuries.

Diet

Long distance runners must have a well-balanced diet which is not only about carbohydrates. Hemoglobin as we know transports oxygen to various muscles, tissues and cells in our body. Running being an aerobic activity requires oxygen in huge amounts. Runners, therefore, need an iron-rich diet to increase their hemoglobin levels.

To prevent stress fractures and to allow normal bone growth- milk, cheese and yogurt are important dietary components- take in required calcium. This is especially required for children who are learning distance running.

Keep experimenting with different food to figure out what works best for you. However, don’t eat anything new on the race day.

Make sure to re-hydrate yourself at frequent intervals.

Running Gear

The most important investment for long distance running is the running shoes. Buy a proper pair that gives you more cushion and support to make running easier.

Running Track

Avoid running on concrete sidewalks. Running tracks are usually good, but, may get boring. Take a friend to encourage you to stick to your routine. Smooth dirt paths are a good option.

How to run?

Get a professional coach to train you in various methods of running like interval running, speed running etc.

In order to complete the run break the course into smaller sections mentally. For instance if you are running for 20 kilometers break it into 4 sections of 5 kilometers each. This way the run seems doable.

Avoid tensing-up and slouching when you feel fatigued, it may lead to back and neck pain. Prevent this tendency by shaking out your arms and shoulders regularly. Stay loose during your run, don’t ball your hands into a tight fist as this tightness will radiate up your arms, to your shoulders and neck.

Take a walking break through your water stops, it will give your muscles a quick rest and they will feel rejuvenated when you start running again.

After the Run

Apply ice pack or cool water on your legs to reduce inflammation.

Be aware of any injuries and consult your doctor to work through them.

With these long distance running tips you will steer clear of most injuries and problems.

 
 
Bookmark: Add to: Digg Add to: Del.icio.us Add to: Reddit Add to: StumbleUpon Add to: Netscape Add to: Furl Add to: Yahoo Add to: Google Add to: Spurl

Post your Comments below

Comment Script

Comments

Name
Comment
Please enter the text you see in the image below in the appropriate input box.



 

Join the Conversation

health lifestyle online magazine
  
 
Shopping
 
 
Spice Diva - Women's Magazine

 
Adonis Corner - Men's Magazine

 
Foodie Goodie - Diet & Fitness Magazine

 

 
 
 
 
 
 
Home | About Us | Contact Us | Advertise with us | Partner with us | Site Map | We are hiring | Disclaimer | Terms of use | Privacy Policy

Beauty & Style - Beauty Tips | Makeup Tips | Hair Care | Celebritiy Tips | Body Care | Skin Care | Acne | Hair Loss | Homemade Recipes | Skin problems | Hairstyles | Wedding Tips
Supplementary - Tattoo Designs | Festivals | Gift Ideas | Wedding | Real Estate | Party Ideas | Home Decor Ideas | Homemade Crafts  |  Pregnancy Week by Week  | List of Spas in India  | Search Engine
Q & A Categories - Health Care | Parenting | Beauty & Style | Home & Lifestyle | All Questions
Forum - Beauty and Fashion | Health, Diet & Fitness | Family & Relationship | Kitchen & Household | Blogs

Copyright © 2007-2008 Ayushveda Informatics India Pvt Ltd. All Rights Reserved.

India's Leading Health & Lifestyle Portal covering - Herbal Healthcare, Home Remedies, Beauty, Parenting, Pregnancy, Relationships, Herbs, Health A-Z, Yoga, Meditation, Massage, Diet & Cooking, Blogs, Questions & Answers, Forums, Online Magazines